New Delhi: Fasting completely or partially for a set period of time before eating normally again is what intermittent fasting entails. According to some studies, this way of eating may provide benefits such as weight loss, better health and increased longevity. Proponents of intermittent fasting claim it’s easier to follow than traditional calorie-controlled diets.
Each person’s experience with intermittent fasting is unique, and different styles will suit different people. Here are seven different ways to follow intermittent fasting:
Fasting 12 hours a day: The diet guidelines are simple. Each day, a person must choose and follow a 12-hour fasting window. According to some researchers, fasting for 10 to 16 hours can cause the body to convert fat stores into energy, releasing ketones into the bloodstream and thus promoting weight loss.
Fasting for 16 hours: The 16:8 method, also known as the Leangains diet, involves fasting for 16 hours a day and eating for 8 hours. Men fast 16 hours a day on the 16:8 diet, while women fast 14 hours. This type of intermittent fasting may be beneficial for someone who has tried 12-hour fasting but seen no results.
Fasting 2 days a week: People on the 5:2 diet eat normally for 5 days and then cut calories for the other two days. Men typically consume 600 calories and women 500 calories during the two fasting days.
Alternate fasting: There are several variations of the alternate fasting plan, which involves fasting every other day. Some people believe that alternate fasting requires complete abstinence from solid foods on fasting days, while others believe that up to 500 calories can be consumed. On feeding days, many people choose to eat as much as they want. Alternate fasting is an extreme form of intermittent fasting.
A weekly 24-hour fast: Fasting for one or two days a week, also known as the Eat-Stop-Eat diet, involves going without food for 24 hours at a time. Many people fast between meals, such as breakfast and lunch. People on this diet can drink water, tea, and other calorie-free beverages during the fasting period. People should return to their normal eating habits on non-fasting days.
To skip a meal : Beginners can benefit from this adaptable approach to intermittent fasting. This sometimes involves skipping meals. People may skip meals depending on their level of hunger or time constraints. However, it is essential to eat nutritious foods at every meal.
The warrior diet: The Warrior Diet is a high intensity version of intermittent fasting. Fasting for 20 hours, eating only a few servings of raw fruits and vegetables, and then eating a large meal in the evening are all part of the warrior diet. Typically, the consumption window is only 4 hours. This type of intermittent fasting may be preferable for people who have tried other types of intermittent fasting.